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HEART HEALTHY EATING
Enjoy a heart-healthy recipe from the cookbook of Bonnie Brost, dietitian at St. Mary’s Duluth Clinic Heart Center.
This fresh springtime salad combines the sweet taste of strawberries, kiwi and mandarin oranges with the snap of red onion and Dijon mustard. It adds a great high fiber boost to any meal, and its low-fat, low-sodium dressing will make it one of your favorites.
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Bonnie Brost, RD, LD, CDE |
Spring Salad
Salad:
3 cups washed baby spinach leaves
3 cups washed and torn salad greens
1 cup sliced strawberries
2 kiwi fruit, peeled and sliced
¼ cup sliced almonds
¼ cup mandarin orange slices, drained
1 medium red onion, thinly sliced
Dressing:
¼ cup orange juice
2 tablespoons honey or Splenda®
1 teaspoon Dijon mustard
½ teaspoon poppy seeds
Pepper
2 tablespoons olive oil
DIRECTIONS
In a large bowl, toss together the spinach leaves, salad greens and other salad ingredients. For the dressing, combine the orange juice, honey or Splenda, mustard, poppy seeds and pepper (to taste) in a small bowl and mix well. Slowly drizzle in the olive oil, whisking constantly until the dressing is mixed. Toss the dressing with the salad or serve on the side.
NUTRITION INFORMATION
Serves 6
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With Splenda |
Calories: 174
Total fat: 9 grams
Saturated fat: 1 gram
Carbohydrate: 22 grams
Protein: 3 grams
Sodium: 40 milligrams
Fiber: 2.5 grams
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Calories: 142
Total Fat: 9 grams
Saturated Fat: 1 gram
Carbohydrate: 14 grams
Protein: 3 grams
Sodium: 40 milligrams
Fiber: 2.5 grams |
Learn more with our free education classes. Visit smdc.org and click on “The Soul & Science of Healthy Eating” in the list of classes or call (218) 786-4181.
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